Spec me a program

Bodseh

Bodseh

Bodseh

Associate
Joined
21 Dec 2009
Posts
46
Hi all.

Goal: To go from skinnyish to more toned and bulky up to a point where im defined.
Time schedule: July
Main areas of interest: Whole upper body, in particular my biceps. (legs are alright because i play sports and cycle to work)

Weight: 68kg
Height: 5' 10"
Pic: Provided if required?

Eating habit: I eat pretty good, cook mainly fresh foods. Quakers porridge for breakfast, I eat salads, jacket potato's, chicken, spaghetti, turkey, eggs, cheese, rices, casseroles, a lot of fruit etc (maybe too many carbs). I avoid a lot of tinned crap. However i do have a bad habit of snacking on chocolate or biscuits. - Any advise on what i should be eating? Amount of meals etc based on my goals? I eat 2 takeaways a month on average - always a chicken tikka kebab, no sauces.

Exercise (Per Week):
2x Brazilian JuiJitsu (1 hour sessions, sometimes 1 session is swapped for mma session)
1x 60 min casual football training session
1x 90 min competitive football session
1-3 times a week 30 min cycle.

Situation: wanted a more personal program so started my own topic, I don't have time for the GYM nor the money to be a member. I have dumbells, a longer bar, punch bag & pull up bar at my house. Therefore my workouts need to be based around these equipment.

How many times a week should i workout? And for how long?

Currently I've been doing unstructured sets of random weights for around 15-30mins 3-4 times a week, on 2 muscle groups.

Any advise will be greatly appreciated.
 
Read the sticky.

Football and cycling does not suffice for a resistance leg workout I'm affraid.

If you struggle to put on weight then it'll be because your calorie surplus doesn't exist or isn't big enough to allow you to gain, in other words eat more :)
 
Even so, im not really going overboard with my upper half to make my legs look daft - so kinda skipping legs (however i do hundreds of squats at ju jitsu, lunges, etc etc)
 
You are 5'10 and only 68kg. I fail to believe that your legs are ok :p

Squats for sports and squats for building muscle are 2 different things. Don't miss out on leg exercises and only concentrate on chest arms.

Remember, for a bigger chest you need bigger shoulders and bigger back, throw in arms on top.
To have a bigger upper body you need stronger core.

Throw a strong core and upper body on top of weak legs and you will look silly and put yourself at risk of injury.
 
The legs contain the biggest muscle in the body. When you stress a muscle you increase testosterone production & Growth Hormones. Both of these are essential for building muscle and growing.

Not training them is like trying to run a marathon on your hands.

I understand not everybody gets on with squats initially however do keep them in mind and work on your flexibility if need be. Check Mark Rippetoes squat technique videos on youtube.

Leg Press
Leg Extenions
Leg Curls
Stiff Legged Deadlift
Deadlift
Squat
Front Squat
Split Squat
Lunges
Bulgarian Split Squat
Zercher Squat
 
Urge to..... **** it.

lol.jpg
.

As above try train all your bodyparts, split squats as suggested is a good alternative. Maybe a 3x a week full body routine will be good to start you off. As suggested read the sticky and have a look in gymrats thread.
 
\o/

Don't skip legs! Please don't! You're only hurting your upper body progress too and will look silly when you have tiny legs against a growing upper body
 
Benny, I read something recently that showed the hormones released across the body are actually minimal and generally have no knock on effect from the bigger compounds.

I didn't read it all and will need to try and find it, but it looked like it might knock what a lot of us think to be true!
 
Morba said:
Benny, I read something recently that showed the hormones released across the body are actually minimal and generally have no knock on effect from the bigger compounds.

I didn't read it all and will need to try and find it, but it looked like it might knock what a lot of us think to be true!
Click to expand...

Oooo interesting. Be good if you could find it! So I should go back to 1/4 reps on the press and tricep kickbacks? :D :p
 
Fair shout to them, I struggle to get into the double digits, let alone the trebles lol
 
Morba said:
Fair shout to them, I struggle to get into the double digits, let alone the trebles lol
Click to expand...

I've always been one to hit them heavy. Stack it for 2-3 sets and then walk.

DB windmills = win though. Hamstring stretch built in and helps with shoulder stability. :cool:
 
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